Friday Workout: Power Clean, Deadlift, HSPU, Run

STRENGTH

Power Clean, 1 Rep Every 30 Seconds for 5 Minutes

*Work between 70-80%

WOD

Level 1

For Time:

15-12-9-6-3 Reps of*:

• Deadlift AHAP, or 2x Reps Kettlebell Swing AHAP
• L-Seated Dumbbell Press

*Run x 200m after each round

Choose challenging weight on seated dumbbell press – i.e. should need to break up the round of 12 and 9.

Level 2

For Time:

15-12-9-6-3 Reps of*:

• Deadlift (225/155)
• Handstand Push-up

*Run x 250m (top of hill) after each round

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

1. October 29: Halloween Bar Crawl
2. October 31 – Wear your Halloween costume to the gym!